We are seeing mass firings happening in federal agencies and companies around the country. Many of us are shocked, scared, angry, confused and anxious. Whether we’ve been laid off, are at risk of termination, or feeling hopeless as we watch those around us lose their jobs, feeling anxious is a normal response to this level of abnormality.
At its core, layoff anxiety is a fear of being terminated from your job. Fear is the base emotion of any form of anxiety, and like any other form of anxiety, layoff anxiety tends to become more intense the more we avoid confronting the fear of termination. When we avoid confronting our fears, we allow ourselves to settle into a false sense of relief. This relief is “false” because while it may feel good for a moment, we haven’t resolved anything and this ultimately leads to even greater levels of anxiety. Confronting our fears here doesn’t mean accepting injustices or being OK with losing a job. Confronting the fear of termination means allowing yourself the dedicated time and space to honestly assess the reality of the situation and the thoughts, emotions, and behaviors coming up. In confronting our fears, we’re able to summon our valor and lessen the power fear has over us.
Here are ways you can confront your fear and address your layoff anxiety:
1. Acknowledge Your Feelings: Start by recognizing and naming what you’re feeling. Are you scared of financial insecurity? Worried about your professional identity? Sad about losing a community of colleagues? Aim to name these feelings without judgement, knowing that they are neither good nor bad. Naming your emotions can help you acknowledge the source of your layoff anxiety.
2. Reality-Check Your Thoughts: Reality-checking is a technique therapists use all the time. It is exactly what it sounds like - asking yourself whether your thoughts are true or grounded in reality. You may also consider what evidence you have that contradicts those fearful thoughts. Anxiety thrives on catastrophic thinking. Practicing this kind of mental experimentation can help you shift from feeling powerless to feeling grounded in what you know to be true.
3. Focus on What You Can Control: In times of uncertainty, it can be grounding to focus on what you have actually within your control. Aside from controlling your thoughts, you can focus on updating your resume, strengthening your professional network, or exploring potential job openings.
4. Lean In: Know that you are not alone. Lean in to your community of friends, family, colleagues, and a therapist who can offer you support and help you carry the load.
5. Summon Your Valor: Anxiety and fear are normal, even healthy emotions AND it’s important to make space to imagine what could go right. Our anxious mind tends to conveniently forget the positive “what ifs” and underestimates our valor and ability to overcome obstacles. It can be empowering to remind yourself of all the ways you have overcome fearful situations in the past.
7. Work with a Therapist: If layoff anxiety is overwhelming your daily life, consider seeking support from a mental health professional. We want to help provide a supportive space to process complex emotions, provide resources, and build the confidence to navigate all of life’s challenges.
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